Coping With Increased Hunger During Pregnancy

Although you might not feel like eating much when suffering from morning sickness, you will almost certainly find your appetite again once nausea subsides during your second trimester. Not only will you be eating well, but you will probably find that your appetite is larger than normal. Increased appetite is only natural though, as your developing baby sends signals to make sure that your diet meets their needs for growth and development. While you should not ignore hunger, you need to remember that you certainly are not eating for two. Therefore you need to still think carefully about your food choices and portion sizes. Following the guidance below will help you to cope with increased appetite when you are expecting.

Try having mini meals more often

Eating little and often is usually a better strategy to ward off hunger than eating three big meals each day. You will also find that as your baby grows you will struggle to manage bigger portions, so getting into the habit of eating small meals regularly makes good sense.

Meals and snacks should be nutritious and filling

Basing all meals around high fiber starchy foods, as well as including fruit and vegetables at mealtimes, is a good start. Not only is fiber filling, but low GI carbohydrates, such as porridge, basmati rice, whole wheat pasta and grainy breads, also maintain your blood sugar levels, which helps to keep hunger under control. Protein-rich foods are another filling option, so include meat, fish, dairy produce, pulses, nuts or a meat substitute at every meal. The food groups mentioned here are all rich in vitamins and minerals, which help to support your baby’s increasing needs. You should plan snacks around similar foods too.
Crackers with cheese, fruit and yogurt, or a small bowl of cereal are good choices.

Keep tempting snacks out of the house

If you know you won’t be able to resist a pack of cookies, chocolate bars or doughnuts, don’t buy them. Taking this approach is probably the best way to stop you snacking on unhealthy food items Instead, make sure you add plenty of healthy snacks to your grocery cart each week However, you should still let yourself have a little of what you fancy now and again, as this will help you to resist less nutritious foods on other occasions.

Dealing with hunger on the go

If hunger strikes when you are out, the easiest thing to do is to grab an item of convenience food to eat there and then. A better option, though, is to carry nutritious snacks with you. For example, a small pack of dried fruit and nuts is ideal.

Check you aren’t thirsty

Hunger and thirst are often confused. As women often feel thirstier during pregnancy, it’s quite possible you actually need to quench your thirst rather than eat. You should still choose your drinks wisely, as sugar-laden soft drinks are often lacking in beneficial nutrients. Sugary drinks will also send your blood sugars crashing later on, which can make hunger worse. Water, decaffeinated tea, decaffeinated coffee and sugar-free cordial are among the best drinks to choose. A glass of pure fruit juice each day can also contribute to your daily fruit intake.

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Learn a Musical Instrument, Have a Youthful Brain

We’ve all seen people in their senior years that are full of the zest of life. They amaze us with what they can do, from sky diving great grandmothers to people still driving at 100 to sharp-as a-tack great grandfathers who play a mean game of chess. We envy their abilities and hope that we too will experience abundant vitality in old age. But what are their secrets? Are they just lucky or do they know something about aging vigorously?

An Older Population

Thanks to advances in the medical field people are living longer than in previous generations In addition, younger people are having fewer children, and the large post – war Baby Boomer generation has reached retirement age. All of these factors combine to create a large number of seniors in the population demographic of most western nations. Not surprisingly, researchers and medical professionals are reporting a higher number of age-related brain disorders such as Alzheimer’s Disease.

In response to this trend, a number of researchers have been looking at ways to prevent cognitive decline and boost brain function into old age. And one of their areas of study has found something surprising. Playing a musical instrument appears to be more beneficial to the brain than other forms of leisure.

Play An Instrument, Boost Brain Power

oldmanviolinproimosBrenda Hanna-Pladdy and Alicia MacKay, neuropsychologists at the University of Kansas Medical Centre, conducted research into the effects of playing a musical instrument on the aging brain. Their study looked at healthy seniors with the same lifestyle, education levels and exercise factors. The main variable was the level of participation in playing a musical instrument throughout their lifetime.

The study divided the participants into three groups: non-musicians, low-activity musicians and high-activity musicians. The most common instrument played by
participants was the piano, followed by woodwinds Classical music was the most common musical genre, followed by popular music. Participants also had to report the frequency of their musical activity.

“Music is good for the soul. Our residents in our Portland Nursing facility enjoy performances on a weekly basis.”

– Dylan Prime Seniors

The study found some surprising results. High activity musicians had a greater ability to recall words used previously and their word retrieval ability was greater, as was their ability to recall names. They were also faster at processing visual and spatial information. The study uncovered a linear relationship between the number of years spent playing an instrument and cognitive health; the longer a participant had played an instrument, the better the predicted outcome for cognitive health in old age.

Researchers Caution.

Drs MacKay and Hanna-Pladdy noted that it is significant that the areas of greatest strength amongst high-activity musicians (memory, naming and executive functions) are also the areas that experience the greatest decline with the onset of Alzheimer’s Disease and other age-related cognitive illnesses However, they caution that more work needs to be done in this field to further explore areas not addressed by this study.

Learning An Instrument In Later Life Has Benefits

Another study conducted by researchers at the University of Barcelona, Spain, looked at the cognitive effects experienced by elderly people learning the piano for the first time. The group was aged 60 – 84 and had never played an instrument or learned to read music. During the four-month trial participants attended a weekly piano lesson and practiced for 45 minutes daily. A control group undertook other forms of leisure activities.

By the end of the study, researchers discovered that playing the piano engaged participants’ brains in ways that other forms of leisure didn’t. The study found that the piano players experienced better executive function and motor abilities and an enhanced visual scanning ability. It also discovered that the piano players had less depression, experienced better moods and enjoyed a better psychological and physical quality of life overall.

Researcher Recommendations

Although researchers caution that much still needs to be done in this field of study, both studies recommended learning or playing a musical instrument in later life. Both studies recognized the benefits of a rewarding and socially engaging activity that also appears to pay dividends in better mental health and cognitive function. It’s never too late to begin learning a musical instrument or resume playing one learned long ago. People who follow this advice enjoy the benefits into old age.

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Balance and Flexibility Exercises Can Decrease Aches and Pains

balance2You often hear seniors com plain of aches and pains in their joints and muscles. The achiness seems to get worse as they get the older, and they often dismiss it as a normal part of aging. However, many of these aches and pains are preventable with a good stretching and flexibility program. Balance is also an area that seems to decline in the elderly. This can lead to falls and broken bones. Some exercises can help increase a person’s ability to maintain balance.

As people get older, they may not move around as much as they did when they were younger. It may be difficult for them, or they just have no reason to do so. The inactivity and lack of movement are what causes the stiffness as well as aches and pains Getting up and stretching every once in a while is a must. Watch a dog and cat when they wake up from a nap. The first thing they do is stretch their bodies. Instinct tells them that is what they need, and they are correct.

One of the best and most well-known forms of stretching is yoga. Many seniors think they cannot perform yoga as they are out of shape. This is not true. They should not try the more advanced and harder poses, but yoga comes in many other forms There is even chair yoga for those who cannot stand for long periods. When starting a new exercise program, it is always best to start with gentle yoga and work your way u p if you desire. Staying with gentle yoga may be all you need. You just have to do it.

Exercise2Joining a class is the best way to start. An instructor can make sure you are performing the poses correctly to avoid injury. They can also show you modifications if you are unable to perform the full pose. Participating in a class can also be good for the social aspect of being around others and making new friends. Check your local senior center or health club for classes in your level and ability.

While yoga can help you keep your balance and prevent falls, another practice that is considered excellent for balance is tai chi. This is practiced by millions in China and has only recently become more well known in America. It is a series of gentle, flowing movements Tai chi is Rife and easily performed by most people. You must be able to stand without help, though.

Tai chi is still not as popular as yoga, and you may have more difficulty finding a class in your area. With some research though you may find a class at your senior center, hospital, or fitness center. If not, perhaps you could suggest they do so. Many doctors are discovering the advantages of tai chi and recommending them to their older patients. Tai chi is best learned with an instructor. It appears to be simple, and it is at the beginning with the basic moves, but it can get hard er to follow or master later on. In this case, practice will make perfect. There are some good videos on YouTube that can introduce you to it.

Seniors need to keep active as they get older to avoid joint and muscle pain. Even if they feel they are not capable, they at least should participate in a gentle or
chair yoga class Also, a tai chi class can be helpful. Without movement, the muscles and joints will become stiff and harder to move. Yoga and tai chi are safe, easy ways to keep those aches and pains at bay. Both can also help with balance issues and help prevent a fall.

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Dietary Tips for Healthy Veins – How to Combat Varicose Veins with Nutrition

Varicose veins are a common condition in the United States, affecting approximately 50 percent of people age 50 and older, particularly women, reports Health line. In some cases, varicose veins are more than a cosmetic concern, as they cause pain and discomfort that hamper people from doing normal daily activities Moreover, they can lead to serious health complications, such as skin ulcers and inflammation of the veins.

Studies show that varicose veins are a genetic problem, passed down from one generation to another. Age and obesity are other contributing factors To keep your veins healthy, it helps to stay physically active and eat foods rich in certain vitamins. Follow these dietary tips to keep varicose veins at bay and prevent existing vein problems from getting worse.

 

Restrict calorie consumption.

Maintaining a healthy weight is a key component of an effective anti-varicose vein diet. A high calorie intake increases your risk of varicose veins, because excess body weight contributes to their formation. By losing as little as 10 percent of your body weight, you may be able to improve the appearance of varicose veins and make the knobbly veins less visible.

When you reduce your calorie intake, your body draws on reserves, such as fat storage, for energy. Healthcare professionals recommend spreading calorie intake throughout the day by having five to six small meals. This keeps your metabolism going while reducing cravings for sugary foods, thus promoting weight loss.

To lose1 pound every week, make it a goal to cut down your daily calorie intake by 500 calories. A calorie deficit of 3,500 to 7,000 each week may lead to a healthy, consistent weight loss. It’s important to remember that reducing more calories than necessary is counterproductive, so it’s best to keep the calorie deficit within healthy levels. Moreover, exercise regularly and increase your physical activity to attain a fit physique.

 

Eat foods rich in vitamin C, vitamin E, and fiber.

dietThe body needs vitamin C to produce elastin and collagen, which are two essential connective tissues that strengthen and tone the veins. Vitamin C also helps boost circulation. Some evidence suggests that vitamin C deficiency is associated with the development of varicose veins.

Vitamin C is known to deliver maximum effects on blood vessels when taken in conjunction with vitamin E. Also, add more fiber-rich foods to your diet, as soluble fiber can make stool softer and bulkier, thus preventing constipation. Constipation has been associated with enlarged veins, because it adds pressure on the veins, causing varicose veins to form over time. Make sure to drink plenty of water when eating fiber-rich foods to help with constipation.

Here are some of the best sources of vitamin C, vitamin E, fiber, and other essential nutrients

Blueberries – Blueberries help with varicose veins by fighting free radicals, re pairing damaged proteins in the blood vessels, and counteracting enzymes that destroy connective tissue. They boost the overall health of the collagen matrix and vascular system. They also are rich in soluble fiber, insoluble fiber, and vitamin E.

Avocados – Avocados are a great source of vitamins C and E, which are important for vascular health. Additionally, they contain high concentrations of
glutathione, a tn’ peptide molecule that defends the veins, arteries, and the heart against oxidant damage.

Buckwheat – Buckwheat is one of the richest sources of rutin, a flavonoid that promotes vascular health and helps control varicose veins. Buckwheat groats also loaded with essential amino acids for tissue repair. They make a delectable porridge for breakfast, while buckwheat flour is great for baked goods.

Ginger – Known as a super food, ginger helps treat varicose veins by dissolving fibrin and improving blood flow. When you have varicose veins, your body’s ability to break down fibrin may be impaired, resulting in hard and lumpy veins Add fresh ginger to your daily meals to help increase circulation.

These nutritional tips can help combat vein problems more effectively when paired with a regular exercise routine. Stick with a healthy, active lifestyle to lower your chances of developing enlarged, unsightly veins.

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Pain in Knee

Knee pain is a fact of life, especially if you are over the age of 50. Minor injuries that occur when people are in their zos or 305 can develop into painful osteoarthritis conditions that cause chronic discomfort, swelling and problems with mobility when they are in their 605 and 705. According to the Centers for Disease Control and Prevention, fully half of the population over the age of 85 experience knee pain. A variety of problems can affect the knee, and treatments vary from over-the-counter anti-inflammatory medications to surgery to repair damaged tissue or even replacement of the entire knee joint.

Anatomy of the Knee

The knee joint consists of four components: bones, ligaments, tendons and cartilage. It is the largest joint of the body and is created when the thigh bone connects to the shin bone, joined with the patella, or kneecap. Ligaments and tendons help to hold the three parts of the joint in place. Cartilage is connective tissue that allows the bones to move together smoothly to perform complex movements. A number of problems can affect any one or all of these parts and can lead to chronic knee pain.

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Common Problems of the Knee

The knee joint is subject to a number of different conditions that can cause pain, swelling and problems with mobility. These injuries fall into a number of categories:

Fractures – The bones of the knee joint may become injured from severe impacts or crushing accidents, such as in auto crashes.

Dislocation – A dislocation of the knee can occur from a high-velocity impact, such as a sports injury.

Anterior cruciate ligament injury (ACL) – Injuries to a knee ligament often occur during sports activities or from a hard landing.

Posterior cruciate ligament injury – These injuries back of knee pain caused by a sharp blow to the front of the knee.

Meniscus tears – These injuries occur due to twisting or pivoting movements or when being tackled.

Tend on tears – These injures generally occur in older people, when engaging in sports activities or from awkward landing from a jump or blow to the knee.

Degenerative conditions of the knee – Osteoarthritis and rheumatoid arthritis can cause ongoing inflammation that deteriorates the cartilage and bone tissue.

Tumors or cancer

Diagnosing Knee Problems

Finding the cause of knee pain requires diagnostic tests. The physician may do a comprehensive physical examination with lab tests to determine if there are any underlying health problems that are contributing to the pain. He or she may also order x-rays to determine the condition of the bones in the joint. Magnetic resonance imaging (M RI) testing can reveal problems with soft tissue within the knee joint. If indicated, the physician may also want to do a laparoscopic procedure to visually inspect the tissue in the knee joint to see if it can be repaired.

Medical Treatment For Knee Pain

If home care does not improve knee pain, you should consult with an orthopedic specialist who has experience in treating common knee problems Orthopedics is a specialty that deals with conditions of the bones, joints and spine. These physicians receive additional training in the unique problems of these areas of the body.

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5 Problems Everyone Has with to Do Lists – How to Solve Them

Your to-do list can help you be organized and get things done, but only if you overcome the five main problems people have with them. The chances are, you make lists and don’t use them wisely. Additionally, you might not make doable lists, which is why they don’t work. Find out how to solve to-do list challenges so you can be super-organized.

 

Where is your to do list?

You only need glance on the floor of a shopping center to see plenty of lost lists, often dropped when people fumble in their pockets. You don’t need to make to-do lists on paper; you can use apps that work on mobile phones and computers Your app can remind you when you need to buy your spouse flowers to celebrate your anniversary, or to pick up milk from the shops. However, if you prefer paper lists, keep yours neatly folded in your top buttoned pocket or in the zip compartment of your bag.

 

What are your priorities?

to-doYour to-do list might be in a Rife place, but are tasks in the right order? When you list chores haphazardly, you will also carry them out haphazardly. Your dreams of being organized will fade because you’ll do things at the wrong times. Often, there will be items on the list that can wait for the following day, but if your priorities haven’t been established, you may do them first and miss vital chores. Put urgent items at the top and less important ones below, in descending order, and you’ll know what must be done.

 

Do you break tasks down into steps?

Some tasks on your to-do list may seem monumental. The problem with writing large tasks on your list is that they may never be accomplished because you don’t see them as doable. By breaking down big tasks into steps, listing them under a main topic, you won’t be discouraged by their complexity. You’ll soon tick steps off, one by one, and feel motivated to complete them all.

 

How many items are on your list?

If you place too many items on one list, you’ll feel overwhelmed; you’ll freeze with fear and you won’t get much done. If you have lots of tasks to consider, write several lists, labeling them No. 1, 2, 3, and so forth. Tackle them individually without glancing at the next until you are ready. Make sure the first to-do list contains the most urgent things needing to be accomplished in a timely fashion.

 

Have you scheduled the creation of your next to-do list?

Creating to-do lists takes time. Yes, they save time once completed, but you still have to draw them up initially. Your list might save you hours, but there’s a good chance you won’t even write it if you don’t allow time in which to do so, and remember it needs to be done. Make creating your next to-do list the last item on each existing list.

To-do lists can be effective ways of recording tasks to complete. However, they need to be written well, considering the urgency of chores and how complex they are. At the same time, they need to be convenient and safe. If you remember to draw up subsequent ones in good time, they will become essential everyday tools.

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4 Methods to Balance Your Time at Home to Enhance Your Quality of Life

Do you often feel like you’re barely squeezing in quality time with your family? If so, you’re not alone. Many people get busy with their day-to-day activities and often neglect their home life. It’s not that they do this on purpose. In fact, many folks don’t even realize that there is anything suffering in their home life at all.

Take Back Your Life by Managing Your Time Better

If you want to make things right at home, you need to start developing a few habits to better manage your time. A few small adjustments can make a significant difference, opening up more time than you thought was possible. All it takes is the will power and desire to turn it into a habit.

Are you ready to take back your life at home? If so, here are 4 simple and easy to follow methods that will help you get back some much needed quality time with your family!


1 – Delegate a Maximum Amount of Time for Internet

With technology dominating the world that we live in, it can be difficult to know when to put down the electronics and focus on something else. To make matters worse, many people don’t realize just how often they are glued to their cell phone or tablet. It’s a tough habit to break, but if you’re coming home and are stuck to your phone until you hit the sheets, isn’t it time to make an adjustment?

Here’s the deal: Once you’re at home, make a commitment to shy away from your electronic devices unless it’s absolutely necessary. You should also limit time on the internet and TV. Make this a rule for the entire household and choose to do something with your family with the time that you gain.


2 – Make Time for Your Family Commitments

We’re all busy, but that doesn’t mean we can’t make time for the ones we love the most. Juggling a household with various schedules can make things tough, but with the right amount of planning, anything is possible if you’re willing to make it work.

One simple solution is to carve out at least an hour each night to dedicate to your family. It can be anything from sitting down to a nice and quiet dinner, going out for ice cream, sitting down for a movie, or lounging around and talking about your day. No matter what you decide to do, it’s a great habit to get into (and one that will bring your family closer together).


3 – Plan Your Chores and Errands in Advance

A house doesn’t clean itself and bills don’t get paid on their own. Chores and errands often swallow up much of the extra time many people have outside of work, school, kids, and other activities. There are times it can feel like you’re spinning your wheels and going nowhere fast.

Here’s how to fix it: Create a plan of attack to make your chores and errands more efficient. For example, you can map out your household chores and split them between each person in the household. Get a calendar or whiteboard and assign a day for each chore to be completed.

To make errands more efficient, try doing some of the following:

-Automate any bills that are recurring by setting up online payments.
-Plan shopping trips by visiting stores that are close together, rather than having to make separate trips or run all over town.

While the ideas above are simple and nothing new, they are incredibly effective when put into action.


4 – Wake Up Early and Plan Your Day

When it comes to time management, it’s all about planning. A lot of folks look at planning as a task that is cumbersome and unnecessary. Unfortunately, that couldn’t be further from the truth! If you can plan effectively, you’ll often find that the few minutes you ”wasted” was well worth the time gained.

With all that aid, finding time to plan out your day can pose a challenge. To make things easy, why not wake up 20 minutes earlier than you usually do and map out your day? Make sure to wake up before anyone else in the house. When you do, you’ll have time to concentrate and focus, writing down everything you’re ho ping to accomplish for the day. Sit down, grab a cup of coffee, plan out your day, and

you’ll feel more refreshed and energized. You’ll also be ready to tackle the tasks at hand, saving you more time that you can spend with your family instead!

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Best Green Vegetables for Protein Smoothies

Most people know that greens are nutritious, but don’t eat enough of them to reap the benefits An easy way to pack more greens into your diet is to add them to a smoothie. The blending process makes them more easily absorbed by breaking down the cellulose in the greens Experts estimate that 70 to 90 percent more nutrients are absorbed from greens in a smoothie compared to eating a salad.

It is a good idea to rotate your greens so that you don’t overdo on any one green. Naturally occurring substances in greens such as oxalic acid, essential oils, tannins, nitrates, phytates and siponins can cause problems for some people when eaten on a daily basis. Rotating your greens allows you to enjoy the nutritional benefits of greens without the adverse effects. Try these top green choices in your protein smoothies

Kale, Broccoli, Cabbage, and Other Cruciferous Vegetables

Kale is recognized by many people as the top green for nutritious smoothies Other members of the Brassica family
such as broccoli, cabbage, bok choy, collard greens, tumip greens, and watercress are also excellent sources of
antioxidants vitamins, minerals, and anti-inflammatory nutrients. These cruciferous vegetables are currently being researched for their preventative and therapeutic effects on cancer, diabetes, Alzheimer’s, heart disease, and more. If you don’t enjoy the flavor of cruciferous vegetables simply reduce amounts until you no longer notice the flavor. These vegetables are definitely worth enjoying in your protein smoothie.

Spinach

Recent studies have identified more than a dozen anti-inflammatory and anti-cancer carotenoids and fiavonoids in spinach. Spinach is also an excellent source of vitamins minerals, and fiber. In addition to superior nutrition, it has been shown to provide significant protection against aggressive cancers of the prostate and. The only downside of this nutritious green is its high oxalic acid content. Experts recommend that raw spinach be enjoyed on a rotating basis. People with kidney problems or gout may need to avoid spinach completely.

Microgreens and Sprouts

Both sprouts and mi crogreens are full of nutrition and flavor. If you are inclined to grow your own, you can benefit from a wide range of nutritious sprouts and microgreens. Sprouts and microgreens often have more
nutrition than their fully grown counterparts but they also exert a strong flavor. For example, broccoli sprouts
pack 20 times the cancer-fighting phytochemicals as an equal amount of broccoli, so it only takes a small handful
a powerful nutrition punch to your green smoothie. Use microgreens and sprouts in combination with milder-flavored greens.

Lettuces

Romaine, arugula, red oak, and butter head lettuces are just a few of the choices in this category. Because lettuces are prone to high pesticide use when conventionally grown, it is best to buy organic. Lettuces are excellent sources of vitamins minerals, and iron. Look for highly colored varieties for best nutrition.

Lamb’s Quarters

Lamb’s quarters are widely considered a weed because of their ability to grow most anywhere. You may be able to
find them available locally, or you can plant a little patch to supply your protein smoothies. Lamb’s quarters is
related to spinach and quinoa, and supplies similar nutrition. The green leaves and stems are packed with vitamins A, B, C, and K, contain a rich supply of minerals and are a complete protein source.

Fennel

Anise-scented fennel is a rich source of vitamins and minerals as well as phytonutrients and flavonoids that have
strong antioxidant and anti-inflammatory effects. Its anise scent comes from the volatile oil anethole. Anethole is anti-inflammatory, anti-cancer, anti-fungal, and antibacterial, and has been shown to protect the liver.
Anise also contains the antioxidant rutin which increases the activity of vitamin C.

Herbs

Basil, cilantro, mint, parsley, radish leaves rosemary, thyme, lemongrass, and dill are all healthy and nutritious additions to your protein smoothies. Experiment with herbs to add extra nutrition and depth of flavor to your daily smoothie.

Try these nutritional powerhouses as mix-ins for your protein smoothies. Each brings its own combination of
vitamins minerals, antioxidants, and anti-inflammatory nutrients. By rotating your greens, you get to enjoy all
the benefits of a green protein smoothie while changing up the flavor on a regular basis.

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Is It Better To Exercise In the Morning Or At Night?

When is the best time to work out? Since most workdays begin in the morning and don’t end until late afternoon, the choice of when to exercise generally comes down to morning or night. Both have their own set of advantages and disadvantages. Read on to discover more about each option.

2016-07-21-morning-vs-night-exerciseThe morning workout is popular among those who desire a quick start to their day. Many people discover that exerting themselves as soon as they get up is a great way to get energized and focused before work -which can help boost productivity. Starting the day off with an accomplishment can also improve self-confidence. Physically, since working out boosts the metabolism, a morning workout can raise the rate at which calories are expended over the whole day.

Plus, after a day at the office, many people have absolutely no energy left for anything other than relaxation and sedentary activities If that sounds like you, morning is the time when you should opt to exercise. Pushing through late-day exhaustion -whether it’s physical or just mental -is often impossible. Summoning motivation in the morning is often easier.

It can also be easier to stay dedicated to a morning workout. Putting exercise first – before any other duties are undertaken – ensures that it will be completed. In contrast, those who wait may find the day is over before they know it, as distractions mount up. It can be harder to resist succumbing to excuses later in the day.

Sleep is critical to overall health, and exercising early is often friendlier to quality sleep than working out late, close to bedtime. This is because exercise energizes the body and raises the heart rate, both of which make it harder to relax and fall asleep.

But exercising at night has plenty going for it as well. For one thing, there are no time constraints. While in the morning you might have to hurry or cut your workout short to reach the office on time, the evening allows for the time needed for quality exercise.

Also, while in the morning the body is often depleted of energy, at night it is stocked with glycogen obtained from food consumed throughout the day. These energy reserves car raise performance and make it easier to get out the door. In contrast, morning exercisers are likelier to hit a wall during their workout, as the body exhausts its glycogen stores.

Some of the biggest advantages of night workouts result from the fact that body temperatures are generally higher at night. That’s because the body naturallylady-night-jogging-fb performs at its best when warm: reaction time is boosted, resting heart rate is lower, and muscles are stronger and more flexible (which also means injuries are less likely). To reach a similar state, morning exercisers will likely have to spend valuable time warming up before they exercise.

Another pro of the late-day workout is that exercise is one of the best ways to reduce the stress and tension that usually builds up over a long day of work. Mental strain and anxiety can often be greatly relieved by intense physical exertion – especially since exercise triggers the release of endorphins, the brain chemicals that
naturally raise mood.

So which workout option should you choose? Well, there’s really no wrong answer. Each person must decide for themselves which alternative suits them best. Ultimately, what matters most is simply that you do make time to work out -whether it’s in the AM. or the PM, it’s the exercise itself that is most crucial.

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Five of the Best Pre-Workout Foods

Everyone who exercises wants to get all they can out of their workouts Pushing the body to its limits depends upon diet – especially the foods eaten shortly before a workout begins. Consuming the right foods then provides the body with the nutrients required for top performance. Here are five of the best pre-workout food options.

1. Pasta.

Foods rich in carbohydrates are ideal preparation for exercise, since digestion transforms carbohydrates into glucose, the body’s source of energy. Thus, a food like pasta, which is both high in carbs and easy to digest, is practically the perfect choice fora pre-workout meal which is probably why many professional athletes make a habit of eating pasta before they compete.

2. Whole-grain oatmeal or bread.

Whole-grain foods such as these two are made up of complex carbohydrates. Complex carbs are invaluable for exercise because the energy they contain is slowly released over a long period, allowing an athlete to keep pushing themselves far into a workout. Complex carbs are especially key for endurance sports.

3. Fruit.

Eating fresh fruit shortly before exercise can provide a valuable, timely boost to glucose (sugar) levels which otherwise tend to diminish during the first
fifteen or so minutes of exercise. This surge in energy experienced just as a workout begins can significantly boost athletic performance. Plus, most fruits have high water content, which can forestall dehydration. Fruits that digest quickly (such as bananas mangoes, and pineapple) are especially good options, as are dried fruits (which generally have lots of carbs).

4. Protein (or energy) bar.

Convenient and incredibly easy to eat, protein or energy bars are a fantastic way to prepare for exercise for people who are on the go. A lack of free time is not an issue if a protein bar is handy. However, it is important to know that only some protein bars are genuinely healthy. Many allegedly nutritious protein bars are in fact laden with sugar – so inspecting nutrient fact labels closely is a good idea. Energy bars should also be high in protein and carbs, but low in fat.

5. Water (or a sports drink). While obviously not

technically a food, the importance of consuming enough liquids before a workout cannot be emphasized enough. During exercise, the body burns liquid at a prodigious

pace, such that it’s necessary to drink water before (or during) a workout at a rate of a both six ounces for every 15 minutes of intense exercise. Sports drinks with electrolytes (such as Gatorade or Powerade) will also do the job, and may be more valuable than water in hot or humid conditions. Sports drinks also have the advantage of containing some carbohydrates.

It is important to note that eating immediately before a workout is unwise. Beginning strenuous exercise while the stomach is still digesting will likely result in pain and cramps, making a good workout impossible. A good rule of thumb is to eat meals between one and three hours before commencing a workout. Consumed within that time frame, an) of the five foods described above will help provide the valuable energy need ed for quality exercise.

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